MOVEMENT TIP: The Dumbbell Hang Snatch

CrossFit Seminar Staff member James Hobart demonstrates the Dumbbell Hang Snatch, just like the Dumbell Snatch we looked at last week, except that the movement starts with the Dumbells in the ‘hang’ position i.e. off the ground.. Everything else pretty much remains the same.

Points Of Performance

Stand on feet with hip-width apart

Grip the center of the dumbbell

Lumbar curve maintained

Deadlift the dumbbell to the hang position

Extend hips and legs rapidly

Heels down until hips and legs extend

Shoulder shrugs, followed by a pull under with the arms

Dumbbell is received at the bottom of an overhead squat

Complete at full hip, knee and arm extension with the dumbbell over the middle of both feet